What exactly is vitamin C?
Vitamin C is also known as ascorbic acid and is a water-soluble vitamin nutrient and antioxidant. Because it is water-soluble, our bodies do not store it, but it plays a vital role in many functions within our body.
Why do you need vitamin C?
Vitamin C plays a vital role in forming and maintaining blood vessels, bones, muscle and cartilage. It is also a vital component of the body’s immune system and healing process and helps the body absorb iron preventing you from developing anemia.
As an antioxidant, it works to protect your cells against free radicals – “atoms that contain an unpaired electron. Due to this lack of a stable number of outer shell electrons, they are in a constant search to bind with another electron to stabilize themselves—a process that can cause damage to DNA and other parts of human cells. This damage may play a role in the development of cancer and other diseases and accelerate the aging process.” So, vitamin C may play a role in keeping you looking young and in guarding against some chronic diseases.
Vitamin C has also been linked to better brain function, explained by Tamar Samuels, RDN, in an article for Everyday Health when she said “Vitamin C also plays a role in neurotransmitter synthesis and cognitive function.” Neurotransmitters “transmit signals from neve cells to target cells,” meaning they relay messages from the brain to other parts of the body, and they appear to benefit from higher vitamin C levels.
Having enough vitamin C may also help to reduce high blood pressure, as suggested by Johns Hopkins University, and with this it may also lower your risk of heart disease.
While we certainly need to make sure we are getting enough vitamin C, and it is beneficial in so many ways, it is also attributed with things that there is no real evidence of being true like the fact that it prevents the common cold. While it does boost overall immunity, it does very little, if anything at all as far as prevention as evidenced in Harvard Health where Dr. Bruce Bistrian of Beth Israel Deaconess Medical Center is quoted as saying “The data show that vitamin C is only marginally beneficial when it comes to the common cold.”
Some have said that vitamin C supplements aid in the prevention of cancer, but this has been shown to be unsupported.
Lastly, some have claimed that taking a vitamin C supplement will help reduce the risk of certain eye diseases like cataracts and some types of macular degeneration, but this has also proved untrue.
How much vitamin C do you need?
Knowing that you need something is only half of the equation, and knowing how much you need is the other half. If you’re an adult, male or female, drinking a glass of orange juice with your eggs and toast is likely not going to be enough and may leave you deficient. Further, if you are a woman who is pregnant or breastfeeding, the amount of vitamin C that you need is higher than for women who are not. The National Institutes of Health Office of Dietary Supplements has the daily dose for an adult female as 75 mg and for an adult male as 90 mg, with adult referring to anyone 19 and above. They also note that anyone who smokes should up their intake by 35 mg a day, as smokers commonly have vitamin C deficiencies.
What are the best ways to get enough vitamin C?
Vitamin C is what’s considered an essential vitamin, which means that our body does not produce it on its own so we have to get it either through diet or supplements. Most people who eat a varied and healthy diet will get enough vitamin C this way. The Mayo Clinic cites foods that are good to eat to boost your C as being “citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach.” Medical News Today gets a little more specific with 20 of the best foods for vitamin C, adding several foods like guava, hot green chili pepper, and kiwifruit.
While most people get enough from their diet, those who don’t can take a vitamin C supplement. Be aware, however, that vitamin C does have a maximum recommended amount of 2,000 mg a day for adults, and taking a supplement increases the chance of you getting more of it than you need. While taking too much vitamin C won’t kill you, it may cause stomachache and cramping, diarrhea and nausea, and in some cases can lead to kidney stones. Also, taking a mega dose will not up the benefits of the vitamin.
Lastly, pumping yourself full of vitamin C supplements like Emergen-C and others during cold and flu season will not keep you from getting sick.
The long and short of vitamin C is that it is a critical vitamin for our overall health so definitely one to focus on, but the best way to do this is by eating vitamin C rich foods in the recommended amount.
]]>What is vitamin B12 and how do we get it?
A water-soluble vitamin, B12, is similar to the other B vitamins, meaning it dissolves in water and travels into the bloodstream. Our bodies store the B12 it needs in our liver for years while any excess amounts our bodies remove via the digestive tract. Vitamin B12 is essential to the human body: it helps with the formation of red blood cells, DNA synthesis, and the maintenance of the central nervous system. Our bodies are unable to produce vitamin B12, so we must get this vitamin from our diet. B12 is a vitamin that may be naturally occurring in some foods but added to others. The best food sources for B12 include meats, fish, eggs, and dairy.
What is the daily requirement for vitamin B12?
The recommended daily amount for B12 is about 2.4 micrograms, and most can achieve this goal. For those who are pregnant, the recommended amount is 2.6 micrograms, and for those who are nursing, the recommended amount is 2.8 micrograms. However, for those with vegan and vegetarian diets, it is crucial to look at food sources for B12 to ensure you are meeting your daily intake of the vitamin. Fortified foods can be a great source of B12 for vegans and vegetarians. Essentially, these types of foods do not naturally contain a lot of vitamins and nutrients, so they are added to cereals, yeasts, and non-dairy milk to provide more nutritional value.
Why take a vitamin B12 supplement?
Choosing to take vitamin B12 supplements is something that you should talk about with your doctor. B12 supplements are for those with deficiencies or those who cannot get their daily intake through diet alone. It is also important to note that B12 supplements are known to interact with certain medications, and certain medications can negatively affect your B12 levels, specifically Gastric acid inhibitors and Metformin.
Certain groups of people can be more likely to have a vitamin B12 deficiency. These at-risk groups include older adults, those with pernicious anemia, individuals with gastrointestinal disorders, or those who underwent gastrointestinal surgery.
The symptoms of a vitamin B12 deficiency include strange sensations, numbness, or tingling in the hands, legs, or feet; difficulty walking such as staggering or balance problems; anemia; a swollen, inflamed tongue; difficulty thinking and reasoning, or memory loss; weakness and fatigue. Your doctor will be able to confirm a vitamin B12 deficiency after talking through your medical history, doing a physical exam, and taking a blood test.
What are your vitamin B12 supplement options?
After meeting with your doctor, if you find that you have a B12 deficiency, it can be corrected. Your options are either B12 shots or high-dose B12 pills. If you have a more mild deficiency, your doctor may recommend a multivitamin. Many multivitamins on the market contain vitamin B12, but some of our favorites are HUM, OLLY, Ritual, and Nature Made. If you are looking for a B12 supplement and not a multivitamin, our favorites include Nature Made, Salt Lake Supplements Vitamin B12 Liquid, and Solimo Vitamin B12.
Most commonly, you will find B12 in the form of cyanocobalamin in a multivitamin. It can also come in the form of adenosylcobalamin, methylcobalamin, and hydroxycobalamin. Cyanocobalamin is a synthetic form of vitamin B12. Our bodies convert cyanocobalamin into adenosylcobalamin and methylcobalamin. While cyanocobalamin contains a cyanide molecule, this gives it stability in products and the body, and it is perfectly safe to ingest in small doses. Though it is the cheapest form of Vitamin B12, it is highly effective.
Adenosylcobalamin and methylcobalamin easily absorb into our systems and work together. These are both naturally occurring though multivitamins containing them can be on the more expensive side. Hydroxycobalamin is for treating those with a more severe case of vitamin B12 deficiency. It is only for prescriptions and typically administered through a shot or IV drips.
So do you need a B12 supplement?
If you are looking at taking vitamin B12 supplements as a preventive measure against future health problems, the evidence is inconclusive. There is no definitive proof that B12 can prevent anything from cancer to Alzheimer’s disease. Remember, our body uses the B12 that it needs, stores away any additional for years, and expels the excess amounts. So unless you have a deficiency or your diet does not provide enough vitamin B12, it is best to consult with your doctor to see if supplements are right for you.
]]>What is vitamin D?
Vitamin D (also known as “calciferol”) is a fat-soluble vitamin that we primarily get from sunlight, appears naturally in some species of fish, and is often added to milk, milk substitutes, cereals, and yogurt. Vitamin D deficiency affects a large percent of our population, it is estimated that more than one billion people are vitamin D insufficient or deficient.
Why do you need vitamin D?
Necessary for strong bones and a healthy digestive system, vitamin D helps the body absorb calcium in bones and phosphorus in the small intestine. According to the National Institutes of Health, bones can become thinner and more brittle without a regular intake of vitamin D, making people with vitamin D deficiencies more susceptible to breaks and fractures. In addition to bone health, vitamin D helps reduce inflammation, supports the immune system, and promotes glucose metabolism.
Vitamin D is crucial for the health of all ages, as it helps prevent rickets in children, osteomalacia in adults, and osteoporosis in older adults.
What are the best sources of vitamin D?
Few foods naturally hold a sufficient amount to fulfill the daily requirements for vitamin D, making sunlight the primary source for most. Fish such as salmon, halibut, trout, and canned tuna are among the best sources of vitamin D. While milk and egg yolks are also a good source, they provide a significantly smaller amount per serving. Due to the fact that vitamin D-rich foods tend to be animal products, vegetarians and vegans are at higher risk for vitamin D deficiency. However, there are fortified foods with added vitamin D, such as some cereals, milk alternatives, orange juice, and yogurt.
How much vitamin D do you need?
No matter your age, vitamin D is a fundamental part of keeping the body functioning. The amount of vitamin D required daily depends on your age, whether or not you are nursing or pregnant, and what medications you take.
Recommended Daily Intake (according to the National Institutes of Health)
- Birth to 1 year – 400 IU/day (10 mcg)
- Between 1 and 70 years – 600 IU/day (15 mcg)
- Over 70 years – 800 IU/day (20 mcg)
- Pregnant and nursing women – 600 IU/day (15 mcg
What are the causes of vitamin D deficiency?
A lack of daily exposure to sunlight and excluding fish from meals are the most common reasons for vitamin D deficiency. Sunlight can be harder to get for those living in colder climates with few sunny days, people with mental illnesses such as depression, young children, and the elderly, which is why deficiency is most common within those groups.
Vitamin D deficiency is also common in those with related medical conditions such as kidney and liver diseases, obesity, Celiac disease, Crohn’s disease, and cystic fibrosis. Since these conditions affect the parts of the body vitamin D supports, supplementation may be necessary to maintain healthy bones and digestive functions.
Common symptoms of vitamin D deficiency include weakness, mood swings, and fatigue. Consult your primary care provider if you have a related medical condition or experience symptoms.
What are the benefits and risks of vitamin D supplements?
Since vitamin D is not naturally found in most foods, supplements are a convenient way to work it into your diet when you are unable to get regular sun exposure.
Vegans and vegetarians commonly use supplements in their diet to fill in the gaps left by meat and other animal products. However, many vitamin D supplements are sourced from animals or use animal by-products. Gummy supplements often use gelatin sourced from pigs, and so are not considered vegetarian or halal. Be sure to carefully read the labels, as vegetarian-safe products will normally have a specific indicator.
Supplements are not recommended for people who are pregnant, nursing, or taking certain medications, as vitamin D supplements can sometimes interfere with their efficacy. Taking too high a dose of vitamin D can increase the risk of blood vessel calcification and can cause adverse effects if misused. Those without a significant vitamin D insufficiency or deficiency are not recommended to take supplements as its benefits outside of providing vitamin D are still inconclusive and pose a potential risk to cardiovascular health. Always consult your primary care provider before adding supplements to your diet.
]]>It’s no wonder that people have so much confusion about what to eat. Remember that you can’t believe everything you read on a food’s packaging. And many of the foods posing as healthy options aren’t as good as they seem. Let’s talk about seen of the common food labels terms that sounds healthy but may be trying to mislead you.
REDUCED FAT
Reducing fat sounds like the right way to go for a healthier lifestyle. But it’s not as simple as that. Some food products that say “reduced fat” may sound more healthy than their full-fat counterparts. But it doesn’t always mean they’re good or even better choices.
Here’s why. Less fat doesn’t necessarily mean fewer calories. The term “reduced” only means something has been decreased from its original amount. And since fat tastes good, companies often add sugar and other, artificial ingredients to make up for the loss of flavor from the fat reduction. So those “healthier,” reduced-fat cookies? They may have more sugar or calories than the regular ones.
ALL NATURAL
You might think putting “all natural” on a label means the food has to be healthy. But it doesn’t mean that at all. In fact, it barely means anything. There is no legal definition of “all natural.” It can mean anything from “the product contains no artificial ingredients” to “all of the processing aids are natural.” The USDA does provide guidance on what they consider all-natural, and the FSIS must approve anyone putting “all natural” or “100% natural” labels on their products. The bottom line: There are plenty of natural ingredients that are terrible for you.
NO SUGAR ADDED
The food label promise “no sugar added” is a trick to make a product sound sugar-free. The FDA’s guidelines for the use of the phrase “no sugar added” means a product with this label “cannot be processed with any sugar or sugar-containing ingredients, though it can have sugar alcohol or artificial sweeteners.” These products can still contain artificial sweeteners and any amount of sugar that occurs naturally in their ingredients.
HEART HEALTHY
The AHA, American Heart Association, and the FDA says a food can be labeled “heart healthy” if it meets specific requirements for fat, cholesterol and sodium content. But to date there’s no research that proves purchasing these products will actually reduce the risk of heart disease in any way.
For a product to be “heart healthy,” the FDA guidelines say the product must adhere to the following: “Total Fat: Less than 6.5 g. Saturated Fat: 1 g or less and 15% or less calories from saturated fat. Trans Fat: Less than 0.5 g. Cholesterol: 20 mg or less.” That means a “heart healthy” food product can contain a ton of sugar, calories, preservatives, artificial ingredients and other unhealthy crap. Just as long as it meet’s the FDA’s “heart healthy” fat and cholesterol guidelines.
PLANT BASED
A “plant-based” product is simply one that’s made with plants. But products labeled as such are often just processed foods that have been fixed to taste better. The problem with this label is that it doesn’t specify which type of plants it contains. Some products labeled “plant-based” are really just processed food and will have added salt, sugar, or fat content to make them taste better for the customer’s palate. Sugar, after all, comes from plants. Refined flour still comes from grains. “Plant-based” only tells you something vague about the ingredients. It has nothing to do with nutrition or health.
MADE WITH WHOLE GRAINS
Whole grains are an important part of a healthy diet. Thus, many people think “made with whole grains” sounds like something nutritious. But this isn’t always the case.
All “whole grains” means, as defined by the Whole Grains Council, is this: “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions.”
Here’s the point. Food that’s “made with whole grains” isn’t the same thing as food made only of whole grains. Whole grains are indeed nutritious, but the problem lies in what else may be added to the whole grains. Many food products that are “made with whole grains” also are made with lots of sugar, butter and other ingredients that can be unhealthy. These processed “made with whole grains” foods are a lot less nutritious than foods made only of whole grains.
]]>The world of supplements is vast, and identifying which supplements you should use can be daunting. We find that sometimes, this can be so overwhelming that people just avoid supplements altogether. Instead, we have put together a list of ten supplements that we think every person should consider.
- Magnesium – When people suffer from magnesium deficiencies, there is a correlation between an increase in the prevalence of diabetes, cardiovascular disease, and asthma. In addition, magnesium can be a problematic supplement to get in your regular diet.
- Vitamin D – This vitamin is linked to an improved immune system and can also help fight inflammation and swelling in your body. Additionally, Vitamin D can help to boost your ability to process calcium and improve bone formation.
- Vitamin K12 – Similarly to Vitamin D, Vitamin K12 can help with processing calcium. This supplement can help to reduce the potential of calcium buildup in your cardiovascular system and helps to reduce bone loss.
- Vitamin A – This supplement can treat different metabolic reactions. If your diet is low in organ meats, such as kidney, liver, and heart, taking a supplement can help to get you to the daily recommended value.
- Vitamin C – Vitamin C is a commonly known supplement that helps to boost your immune system. If you’ve gotten sick, we can often feel that increasing our orange juice intake can help kick the illness. Adding a supplement of Vitamin C can also help to reduce free radical damage, and helps promote tissue formation.
- Iodine – Iodine also helps to improve immune system function, but has the added benefits of improving thyroid and metabolic function. You may have noticed that your salt has been iodized, but for patients who are on low sodium diets, it can be challenging to get the proper amount of iodine in your diet. Iodine has also been shown to fight brain damage.
- L – Tyrosine – This supplement can help improve your immune system, blood flow, and internal organ function. While helping your body, you may also notice that this supplement also improves your overall mood and demeanor. L-Tyrosine has been linked to helping your brain respond to stress.
- Zinc and Copper – These supplements are often combined, but if not, taking them in combination adds a 1-2 punch as an antioxidant that can help boost your immune system.
- Fatty Acids – If you have taken any type of in-depth look at supplements, you have likely come across fish oil. The fatty acids within fish oil are essential to support brain function and muscle growth. You can also add krill oil, which is high in fatty acids and can add the benefits of a strong antioxidant.
- Methyl B12 – If you are concerned about helping to support and protect your brain, vitamin B12 can be a critical component to add to your supplement regimen. B12 is beneficial in preventing dementia and helping to maintain the nerves in your body.
Overview
When people look to determine what their supplement list should include, it is crucial to identify some specific areas that you would like to focus on. This list helps to provide a wide range of different issues where supplements can help. Of course, you should always consult with your medical provider to ensure that your supplements do not have a potential conflict with current medications.
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A Few Notes
Supplements and multivitamins have broad support from the medical community for almost every adult. Determining a supplement and vitamin regimen for you should take into account any issues that you are currently having, and account for your current dietary intake. When you look at your overall consumption, you can easily identify deficiencies and areas where a boost could have a positive effect on your health and wellbeing.
There are a variety of different manufacturers selling supplements and multivitamins. This does not mean that all supplements are created equally. Many supplements use lower quality ingredients or do not contain their stated ingredients. For this reason, it is essential to choose a highly trusted manufacturer. Quality supplements often cost slightly more than other choices, but you are better off to ensure that you are getting a good product.
Identify Your Need
Before you start looking into the types of supplements you should be taking, it is important to look at your current situation and where you would like to be in an ideal setting. This means taking a careful and thorough evaluation of your total health.
Many people taking supplements use them to aid their diet to fill their dietary needs. Others may suffer from a chronic condition, and supplements can help to reduce or eliminate discomfort. Once you have been able to identify what you want from your supplements, it is crucial to conduct thorough research. You should never start taking a supplement if you have read about the benefits of a single source. Instead, once you have found two authoritative and credible sources that have the same information, you can begin to move forward on that track.
Before taking a new supplement, you should also discuss your possible choices with your health care provider. Some supplements can negatively react with prescription medications, such as blood thinners. Another option to consider is if you can change or improve your diet to account for missing parts of a complete nutrition picture. While supplements can help to ensure you get the appropriate amount of nutrients, they cannot make up for an inferior diet.
General Supplements to Consider
While your list of supplements should be unique to you, several choices can benefit most adults.
If you are considering supplements, these are some of the most common selections.
13 Essential Vitamins – 13 essential vitamins help to contribute to a healthy body. Ensuring that your current diet has a healthy dose of all 13 can be useful. However, if you fall short on any one of them, you may feel poorly. Many people look for a multivitamin that can ensure they are getting the proper amount of these vitamins every day.
Calcium – Calcium is a hard substance that helps to build and strengthen your bones. However, due to the density of this mineral, you may want to consider finding an option that offers lower doses that you can take throughout the day. Doing so may help your body improve absorption. You should not try to exceed the daily recommended intake for calcium, though, so monitor your dosage carefully.
Iron – Current estimates suggest that over 2 billion people worldwide suffer from an iron deficiency. This can lead to a variety of health issues, including anemia. Iron can be found in a variety of foods that you can incorporate into your diet. However, if you are still falling under a recommended amount, supplements can help increase your iron consumption.
Overview
If you are considering supplements to improve your health, look carefully over your current situations before deciding what the best supplement regimen is for you.
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Fortunately, there are a variety of supplements that can help to ease this pain and give you some relief. When these supplements are used with an overall health plan, they can help you increase mobility and reduce pain. The ability to move again can add to your quality of life and allow you to enjoy interacting with the world around you.
Understanding Arthritis
There are several different types of arthritis, so it may be essential to understand what specific conditions cause or make your symptoms worse. The general diagnosis of arthritis is inflammation or swelling in the joints. While there are over 100 different types of arthritis, the two most common are osteoarthritis and rheumatoid arthritis. The causes of arthritis can be diverse but are most commonly associated with age or injury to a joint.
Arthritis can be a progressive condition. You may notice that what started as a dull ache and some soreness when moving can become a debilitating inability to move specific joints.
What You Can Do
When you begin to take a new supplement, it is vital to work closely with your doctor to monitor your current medications. Doing so ensures that specific supplements will not interfere with your prescriptions. In addition, your doctor can help suggest an overall routine that utilizes the benefits of supplements and combines the action with additional therapies.
Many different commercially available supplements tout their ability to combat the effects of arthritis. However, four specific supplement types appear to have more ability to fight arthritis than other approaches.
Turmeric and Curcumin – Turmeric is commonly used as an ingredient in a variety of different dishes such as sauces, teas, and smoothies. However, the active ingredient, curcumin, only make up three percent of the turmeric blend, so many physicians suggest that you look for a specific curcumin supplement. You should look to consume between 200 to 1,000 mg. of curcumin daily to experience the best results.
Ginger – Like turmeric, ginger is another root that contains anti-inflammatory ingredients to help combat arthritis. Ginger can be consumed fresh or in a supplement form. When you take ginger as a supplement, you should aim for between 100 and 225 mg. doses. You should specifically work with your doctor when you start taking ginger because it can interact with medications, specifically blood-thinning medications.
Omega-3 Fatty Acids – These supplements are often marketed as fish oil. This is due to the fact that fish like salmon contain high levels of Omega-3’s. This substance works very well for fighting inflammation and has a variety of other health benefits too. Many people do not eat enough fish as part of their normal diet to get the full advantage. However, you can find a variety of options over the counter supplements. Experts recommend that you consume somewhere between 250-500 mg. of fish oil per day.
Glucosamine and Chondroitin Sulfate – All of the other options on this list help to fight the effects of arthritis, inflammation, and swelling of the joints. Glucosamine and Chondroitin Sulfate do not help with swelling and arthritis, but instead, help to repair and form the cartilage in the joints. Many people take this mixture as a preventative from arthritis because of their ability to help strengthen the joints. However, the current reviews have been more mixed on this supplement, so you should discontinue use after six months if you do not see an improvement.
Overview
Several different supplements can help you feel better and take control of your life. However, using supplements alone may not be enough. You should work closely with your doctor to identify a supplement regimen combined with other therapeutic methods to control your arthritis.
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The Basic Idea
Prebiotics and probiotics both play an essential role in your health. Probiotics are live bacteria that are found in a variety of different types of foods that can help promote good digestive health and the flora of your intestinal tract. Several health benefits have been linked with probiotics.
Prebiotics are not bacteria at all but are actually considered food for the “good” bacteria within your digestive system. This helps to ensure that these bacteria can grow and multiply to keep your digestion functioning at peak efficiency. Prebiotics are typically made of carbohydrates, primarily fiber, that is not digestible by humans. Instead, the bacteria consume the prebiotics.
The Benefits of Probiotics
The idea of bacteria being a beneficial part of your health can seem like a contradictory statement with our typical understanding of bacterial infections, sickness, and basic hygiene. However, some bacteria have evolved to thrive in our intestinal system, and it benefits their survival to keep us in great shape. In fact, these bacteria offer a variety of different benefits for us.
- Protection – There are several different fungi and harmful bacteria that enter or try to grow within our bodies every day. Fungi or bacteria can enter the body by eating something, touching something, or otherwise coming into contact with something that has trace amounts of it. Probiotics can aid a strong immune system. The good bacteria can play a significant role in stopping the spread or replication of certain types of bacteria and fungi in your digestive system.
- Nutrition – Probiotics do not just simply hang out in the gut and fight off potentially infectious bacteria. These specialized bacteria also produce vitamin K and short-chain fatty acids. Vitamin K is responsible for helping your blood clot and can prevent or help slow bleeding. The short-chain fatty acids are the food preferred by the cells that line the colon. These cells help to keep a strong barrier against viruses, bacteria, and infection. When infections are found in the digestive tract, they can cause inflammation that has been linked to increases in cancer. Keeping these cells well-fed can help reduce your chances of getting cancer.
Keeping Probiotics Happy
Probiotics can be damaged by a variety of factors that we put into our systems every day. Diet, infection, and sickness can all play a significant role in reducing the number of healthy bacteria in our systems and leave us more susceptible to adverse health issues. While many foods contain benefits for probiotics, you can always increase your intake by adding prebiotics to your diet.
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Here are a few different options to look for to add to your supplement routine.
Calcium
The milk commercials have all been right. Calcium is a major component in promoting and maintaining a healthy bone structure. While you may be able to get enough calcium through a balanced diet, you should closely monitor your intake. You should also utilize calcium supplements to ensure you get the proper amounts.
Additionally, there are certain types of calcium that are more readily absorbed by your body. Your body more easily absorbs chelated calcium. Examples of chelated calcium are calcium gluconate, calcium lactate, and calcium citrate. Your body is not able to absorb more than 500 mg of calcium per day, so getting over this amount will not give you any benefit.
Vitamin D
If you have already been diagnosed with osteoporosis, Vitamin D should already be a part of your diet. Vitamin D helps to promote the absorption rates for calcium to help build strong bones. Additionally, this vitamin is not readily available in foods but is created by your body with exposure to the sun. Because people spend more time indoors, their bodies are not producing enough Vitamin D. Likewise, if you live in an area with less sun exposure, it is unlikely you are generating enough, either. People ages 50 and older should take between 500 and 1,000 IU’s per day.
Magnesium
Magnesium works closely with calcium to help build strong bones. Diets that are rich with nuts, dark green vegetables, and whole grains may be able to get the recommended daily amount through their diet. However, you should be consuming between 300-500 mg of magnesium per day. Diets that are filled with processed foods will often come in far below this amount.
Magnesium is often available as a part of a multivitamin. If you are taking too much magnesium, you may notice an upset stomach or diarrhea, at which point you should reduce your consumption.
Vitamin K
This particular vitamin helps calcium actually bind to the bones. The recommended daily amount of Vitamin K is 150 micrograms per day. However, if you are taking blood-thinning medications, consult with your physician as Vitamin K can interfere with them.
Boron
This is a trace element, and that means that you do not need large quantities of it incorporated into your daily diet. Boron helps your body effectively use calcium and can activate minerals and vitamins that help to promote good bone formation. You can consume boron through a diet of nuts, grapes, apples, pears, or peaches. The recommended amount is between 3 and 5 mg per day.
Silicon
Silicon is a trace element that helps with bone development and also aids in the formation of tendons and ligaments. Women should take between 25-50 mg of silicon a day. Unfortunately, silicon is generally not found in supplements, so you should talk to your doctor if you think that adding silicon would be a benefit.
Overview
There are a variety of factors to consider when you consider bone strength with your supplement routine. If you have been diagnosed with osteoporosis, or are concerned about your bone health, talk to your physician to ensure that you are properly addressing the issue.
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Recent studies suggest that the best possible outcome for most of the available supplements was a placebo effect, and there was no real improvement to their mental health. However, with careful research and some forethought, you can get the most from supplements to help you with a variety of mental health conditions.
Picking Through the Research
To help clarify information for people who are managing their mental health, we have sifted through some of the medical research to help shed light on the issue. Importantly, the study suggests that while a number of the products do not actually help with your mental health, they don’t cause harm, either. In addition, the study suggests that individuals who were successful with gaining benefits from supplements were also following proper dietary guidance, and understood the specific benefits that they were looking for.
There are a variety of different conditions that people are looking for help with when it comes to their mental health. Many people felt that taking folic acid for schizophrenia or magnesium to help with depression was a standard rule. Trial studies suggest that these are simply myths, and the research shows that people who took these supplements were not receiving any measurable benefit. Some patients who took amino acid type supplements, such as NAC (N-acetylcysteine) for their depression had some minor improvements.
However, the clinical trials did not include enough patients to have any conclusive value. It is also important to note that these patients had received a clinical diagnosis and were receiving additional treatments. However, the results did indicate that there were some signs of improvement for individuals who opted to use the supplements.
One area that does show promise is the use of Omega 3’s for the treatment of depression, and even showed some improvement in the symptoms of ADHD. It is crucial to ensure that your supplement choice has actual Omega 3’s. Many supplements have been found to have less potent, or ineffective amounts of Omega 3’s than was claimed on the label.
Proper Dosage
Researchers found that if you are following adequate dosage recommendations that patients did not suffer from any adverse effects. So if you feel that your current supplement is helping, it appears that it does not hurt to continue taking that supplement. The report also states that when the supplements are taken as directed that they do not interfere with psychiatric medications. Therefore, utilizing supplements as a part of your overall treatment is a possible beneficial option.
Specific Supplements and Their Role in Mental Health
One Harvard study from 2011 suggests that folic acid is especially helpful in women who are suffering from depression. The research indicated that at a dosage of 400 micrograms per day for adults and should not exceed 1000 micrograms per day. However, this dosage information is unlikely to have any effect if it is used as your sole treatment for depression.
Gingko Biloba has been used to help increase cognitive ability and fight against the progression of Alzheimer’s disease. However, it is not sufficient for patients who have dementia-related to heart disease. Additionally, individuals who are suffering from stress have or do not have dementia have not gained measurable cognitive ability by taking this supplement.
Valerian is a supplement that is derived from the root of a particular flower (Valeriana officinalis). This approach is designed to help those individuals that suffer from anxiety or certain types of sleeping problems. This approach can be especially helpful for patients who are children or elderly due to the adverse effects on memory that are associated with sedative type medications.
Omega 3’s are naturally occurring fatty acids that are found in oil-rich cold-water fish. This supplement is designed to be used in coordination with medications for depression and has been shown to boost their effectiveness. It is important to follow dosage directions (do not exceed 3 grams per day) as it may lead to digestive issues, including gastrointestinal bleeding.
Overview
If you are considering supplements to help improve your mental health, you’ll be happy to learn that following the proper dosage will not cause harm. Unfortunately, recent studies show that most products on the market do not offer the significant benefits they say they can. It is essential to work with your mental health professional and add supplements as a part of your overall treatment, but do not treat them as a standalone cure.
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